It's no secret that long, beautiful and slenderLegs are the dream of many women and girls. Men dream of long-legged beauties in short skirts, and women envy their graceful and easy gait. Modern society dictates increased demands on beauty in general, and on the beauty of legs in particular. Attractive legs are not only a means of transportation, joy and pride, but also the result of high-quality care and regular training. Only the owner of truly excellent heredity can boast that she does not do special exercises and does not diet, but has perfect legs. Therefore, most women often, meticulously examining their reflection in the mirror, think about how to make the shape of their legs even more beautiful.

Ideal legs - what are they?

Most men agreed that "fromears" - the most wonderful option. By the way, today the owner of the longest legs among supermodels is considered to be Adriana Sklenarikova with a "result" of 121.5 cm. There are as many as 13 parameters of beautiful legs, as well as many proportions between the length of the legs themselves and the height of their owner. And all this data says only one thing - you need to stick to the "golden mean". Therefore, to gain muscle mass and lose weight, there are a variety of exercises and diets. This is especially true for calves, since in everyday life they have to bear a fairly monotonous load. And if you consider that in our age of business relations, when the dress code prohibits women from openly demonstrating their attractiveness, calves are the only part of the body that is not hidden from public view, then it means that the beauty and health of the calves simply must be given due attention.

Features of calf muscles training

The functions of the calf muscles are the movement of the foot andstabilization of the body when walking. They are one of the most difficult to work out, since their development depends on genetic factors, namely - on the place of muscle attachment. Because of this, for some women the main problem is to pump them up, and for others - to reduce their volume. When doing exercises, remember that the result will depend not only and not so much on your persistence and intensity of the loads, but on the correct combination of strength work with proper nutrition. The calf muscles are very hardy, so the exercises need to be done more times than when working with other muscle groups. Also, many forget about physiology. The muscle group that we call the calves consists of two gastrocnemius muscles and the soleus muscle lying underneath them. The latter is often overlooked, but it accounts for about 75% of the muscle volume of the muscles. The gastrocnemius muscle works at full strength when the knee joint is straightened, and the soleus muscle when bent. This is how cunningly nature distributed the load on the muscles. Do not forget this subtlety, otherwise you will start to pump up only the gastrocnemius muscle, which makes up only 25% of the calves. And do not be surprised later why the training does not give the desired result. Another mistake is that the calves are simply overloaded, because they do not take into account that they already do a decent job every day, straining with each step and helping to maintain balance. Therefore, the muscles begin to literally "sweat" with an exhausting load, which again leads to incorrect results.

Workout for calves

Any workout should begin with a warm-up. Stretching is good for this, as it will warm up your muscles and prepare them for the main load. Basic warm-up exercises:

Stand about a meter away from the wall, keep your feettogether. Lean your hands against the wall and slowly lean forward. Your back should be straight and your heels should not come off the floor. You should feel tension in your calves. You can hold the position for 30-40 seconds at the end point. Then slowly return to the starting position. Repeat 8-12 times.

You can also do the following exercise: sit, lifting your straight legs, pull the foot towards you, and then from yourself. It must be performed at a slow tempo about 8 times.

Thin caviar: how to fix it?

If you have thin calves, then, firstly, you candisguise this flaw by simply giving up clothes that are too short and too tight. But if you don't have the strength to exclude from your wardrobe, for example, your favorite belt skirt, then there is "secondly" - to achieve an increase in calves by adding overall weight in combination with physical exercises. To achieve this goal, we offer you such effective exercises.

Stand straight, put your heels together and your toesapart. On the count of “one” - rise up on your toes, on the count of “two” - squat down a little and spread your knees apart. “Three” - rise up on your toes as high as possible. “Four” - smoothly and softly lower yourself back onto your entire foot. Repeat 30-40 times. After completing 10 exercises, relax your leg muscles.

Everyone knows walking on socks. When walking, you should try not to bend your knees. Make at least 50-80 steps.

Stand straight with your feet shoulder-width apart. Roll from the heel to the toe and back. Exercise is done gently and smoothly 30 times.

Be straight. Hands at the waist. For the first variant of the exercise - put your feet on the width of the shoulders, and for the second - we connect the heels, the socks apart. A little squatting, spring on bent legs, straining the muscles of calves. For each variant of the exercise, you need to do 30 squats.

Be straight. Hands at the waist. Legs shoulder width apart. Jump on the socks forward, back, sideways for 2 minutes.

This exercise is aimed at developingsoleus muscle, since when standing up it does not contract completely. Sit on the edge of the chair. The back should be straight. Under the feet place the stand, it can be a special platform for training or just a book. The main thing is that the height of the stand is not less than 10 cm. Clamp one dumbbell between the knees and put your feet on the stand. The emphasis is only on the socks, most of the foot should be on weight. Lower the heels as close to the floor as possible. Then slowly lift the heels until you stand on your toes, and then slowly return to the original position.

Volumetric calves: we achieve elegant legs

Option two: too voluminous calves.There are three reasons for this condition: swelling, overpumping, and excess weight. It is quite easy to find out if you have swelling. Just look to see if you have marks from the elastic of your socks by the evening. You can deal with swelling by going on a diet that excludes fatty and salty foods, as well as with the help of diuretics. Or during the day, lie down and put your legs on any elevation (the back of a sofa, chair) or a wall. But if the swelling does not decrease, you need to see a doctor, because this may be a sign of illness. A more difficult case is when the calves are overpumped. In this case, it is recommended to reduce the load on the legs and limit yourself to protein foods (to reduce further muscle gain), as well as fatty and sweet foods (so as not to gain excess weight). You should also stretch your calves, which will help make them more elongated and visually reduce their volume. If your calves are large due to excess weight, you will have to go on a diet combined with physical exercise. The exercise program in this case includes the same walking on your toes, jumping rope, and running.

100 jumps with a rope "from foot to foot". It is necessary to jump gently, from the beginning transferring weight of a body on a heel, and already after to be repelled by a toe and to jump up. Jump only on the socks is not desirable, because it can overload the muscles of the calves.

Stand on your toes. Hold your hands behind your head. Do 20-50 sit-ups. Again, you need to work slowly. But do not relax the press, otherwise you can earn some kind of injury because of the risk of falling.

Repeat 100 jumps from foot to foot.

Dilute feet about 1 meter wide, stand upon the socks. You can hold on to a chair for greater stability. Standing on your toes, lower yourself to the parallel position of the thighs relative to the floor. Knees should be deployed to the sides. The calves must feel tension. In this position, make 20-50 turns.

Take a short rest and you can repeat the exercises first 1 or 2 times. The program for working out the calf muscles requires following certain patterns:

• To train the inner parts of the calf, the socks should be pointed in different directions;
• to train the outer parts - toes together, heels apart;
• for the training of the middle parts of the lower leg, the feet are parallel to each other.

A calf work program may also include:yourself a bike. It makes no difference whether it is a real one or a training machine. So, dear ladies, let's get on our bikes and combine business with pleasure - pump up our calves and enjoy the bike ride. The main principle to follow when doing calf exercises is regularity. And then your legs will become a source of pride and admiration.

General recommendations for the beauty of the feet

You should pamper your feet with a contrast shower (at leastevery other day), baths of herbal decoctions: succession, chamomile, other medicinal herbs (preferably twice a week, especially in summer). It is necessary to create simple physical exercises for the legs, such as: morning exercises, leisurely jogging, cycling, swimming, walking, yoga. The right diet for beautiful legs is also an important component of success. It should contain as many vegetables and fruits, greens and honey as possible. What should not be done:

• often take hot baths and use the sauna, abuse solar procedures;
• wear tight trousers and tight shoes;
• constantly walk on high heels;
• to sit with your legs crossed;
• there are many spicy, roasted and salted.

If you follow these simple rules, thenBeautiful legs for life are guaranteed! Beautiful legs are, first of all, slim and fit. Effective exercises aimed at improving the shape of the leg muscles will help make them so. Many people start training with enthusiasm, but without waiting for a quick effect, they quit. Remember: in order to make your legs beautiful, you need to do exercises regularly. And then the benefits from them will be obvious: the leg muscles will tighten, the legs will become slim, the gait will become lighter. We recommend reading:

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